As the member of class M1T4, we are responsible to write writting report on the topic were given to us. The given topic was RECREATION.

Hi guys..

want to know about us???

I am Hasfazilah binti Mokhta. I'm 19 years old and was born in Kelantan. I'm the one in the middle wearing orange Baju Kurung.I'm the one who is responsible to investigate the activities that students of College Matriculation Perlis do to maintain their health.

I'm Maisarah binti Ibrahim. I'm 19 years old and was born in Kedah Darul Aman. I'm the one in the right side wearing chocolate Baju Kurung. I'm responsible to explain about intramural for the student of College Matriculation Perlis.

Zulfahmi bin kasman is my name,and the only male member in this group. I'm 19 years old and was born in Kuala Lumpur.I'm responsible to explain how food effect in someone health

INTRODUCTION

In this section of RECREATION,we will expose you,give you all you needed,all you wanted to know what is the meaning of reacreation..
This section will be devided in to two subtopic that is HEALTH and VACATION. Health is very important in our life as you know,it is involve in our daily life,still we want to give you some tips that will helps you. This will based on our research involve student of Perlis Matriculation College.
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Besides,exercise is also included to have a good health. Exercise consist of activities that consume energy and give out sweat as sign of health. Throught out our research,we will provide you with some tips how manage your health through exercise.
Futhermore,vacation is sometimes can be fun and calm our mind. In this section,we will provide some examples or tips to have fun vacation.

OBJECTIVE

to give birth to a healthy individual, both mentally and physically.
tied to the relationship between class and family friends
to help the student to deal with stress while reducing anxiety and depression
understand the basic of good nutrition
to give tips and method that can be use in daily life

TABLE OF CONTENT

HEALTH

YOU ARE WHAT YOU EAT ? ? ?

The belief that “you are what you eat” originated in the 1800s with epicurean Anthelme Brillat-Savarin and philosopher Ludwig Feuerbach. They maintained that food affects one’s health and state of mind.

Based on the research, Ninety percent of diesease known to man comes from food that you eat. Food contain combination of nutrient and other helpfull substances. So,health do really are connected with food that you eat in our daily life.
Food is very important in our health. Food consist of all vitamin,minerals that our body needed. Food are devided into different group such as :

carbohydrates
protein
vitamin and minerals

Function of carbohydrate :
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

Function of protein :
The primary of protein is to provide the growth of the tissue in the human body,especially the body, muscle. An enzyme called protease help to break down the protein in our body into amino acids.

Function of vitamin and minerals :
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

GRAPH 1

From the graph above,the data showed that 44.3% of female student prefer fruits while only 33% of male student prefer fruit. Grain and vegetable are dominant by male student with 37%. But both male and female student did not prefer herbs as their daily meal.

ARE HERBS USEFUL ??

Herbs have played an important part in man's life for countless years in his politics, romance, love, religion, health, and superstition. For decades, herbs has been use in making medicine, in cooking, make us smell good, cure the wound and many more. Some herbs were given magical properties, probably because of their medicinal uses. The early Chinese considered artemisia to have special charms. In France during the Middle Ages, babies were rubbed with artemisia juices to protect them from the cold. Ancient Greeks used sweet marjoram as a valuable tonic, and parsley as a cure for stomach ailments. Rosemary was eaten in the Middle Ages for its tranquilizing effects and as a cure-all for headaches.

Here are some example of herbs :

ADAPTOGENS

Herbs that improve the body's ability to adapt to stress of any sort, including infection, mental stress, or fatigue. Seem to change the threshold of resistance to damage by supporting the adrenal glands and possibly the pituitary glands.

Examples: Ginseng

ALTERATIVES

Herbs that restore the proper function of the body, usually through altering metabolism by improving the tissues' ability to metabolise nutrients and eliminate wastes. Many of these herbs act through the kidneys, liver, lungs, bowels, or skin to eliminate wastes. Some stimulate digestion, some are antimicrobial, and some work through actions not as yet understood.
Generally used as first line medicines in conditions of chronic inflammation or degeneration, for example, any sort of chronic skin condition, many types of arthritis, and auto-immune illnesses.
Most herbs that have a primary action on the liver or kidneys can be considered alterative.

Examples: Burdock

ANHYDROTICS

Herbs that decrease sweating.

Examples: Astralgus

ANODYNES

Herbs that reduce pain by reducing the sensitivity of the nerves. Synonymous with ANALGESICS.

Examples: Lady's Slipper

ANTHELMINTHICS

Destroy or expel worms from the digestive system.

Examples: Garlic

There are many ways that we can use to have a healthy lifestyle.

HOW TO PREVENT FROM GETTING SICK ? ?

'Prevention is better than cure'. This are idiom that people used to heard. A disease is an abnormal condition that affects the body of an organism It is often construed as a medical condition associated with specificsymtomps and signs. It may be caused by factors originally from an external source, such as infectious disease,, or it may be caused by internal dysfunctions, such as autoimmune disease. In humans, "disease" is often used more broadly to refer to any condition that causes pain, dysfunction,distress, social problems, or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities,, disorders, syndromes, infections, isolated symptoms deviant behaviors, and atypical variation of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories. Diseases usually affect people not only physically, but also emotionally, as contracting and living with many diseases can alter one's perspective on life, and their personality.
Death due to disease is called death by natural causes. There are four main types of disease: pathogenic disease, deficiency disease, hereditary disease, and physiological disease. Diseases can also be classified as communicable and non-communicable disease.

GRAPH 2:
There are many ways to prevent from disease,graph below shows how student of KMP prevent them self from getting disease.

From the graph above,we can conclude that most of the student eat nutritious food as their way to healthy life. Exercise goes to second method and it is dominant with male student.

Here are some tips to have healthy eating habit

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
A quick definition of healthy carbs and unhealthy carbs
Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

The Food Pyramid outlines various food groups and food choices that form the foundation of a healthy diet. This is true when the correct serving sizes are used. The Food Pyramid places foods in categories, such as dairy or meat and beans, to help guide you with food choices. According to the Food Pyramid you should try to eat at least the minimum number of servings from the five food groups shown in the Food Pyramid.

The Food Pyramid is one way for people to understand how to eat healthy. The Food Pyramid is based on dietary guidelines released by the USDA. Eating a healthy diet is a little easier if you base your choices on the Food Pyramid. The basic principle of the food pyramid is to eat plenty of fruits, vegetables and whole grains.

The Food Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight. It helps people visualize the amount of food in each group that they must eat in order to maintain their health. It is easy to follow for many people. The key to a healthy diet is to enjoy a wide variety of high quality foods that include fruits and vegetables.

This pyramid aims to offer sound nutrition advice that corresponds to the latest scientific research. According to federal regulations, the panel that writes the dietary guidelines must include nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public health.

YOU DO WHAT IS THE BEST FOR YOU..

firstly about.....Physical Activity For Health

Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health. Ideally, you should aim for at least 30 minutes of moderate intensity physical activity on at least five days of the week. You should also aim to do a minimum of two sessions of muscle-strengthening activities per week, although these should not be on consecutive days.

You know what is physical activity??

Read this,,,you will get the answer :)

Physical activity is any activity that you may do that helps to improve or maintain your physical fitness as well as your health in general.

It can include:

Everyday activities. For example, walking or cycling to work or school, doing housework, gardening, andany active or manual work that you may do as part of your job.
Active recreational activities. This includes activities such as dancing, active play amongst children, or walking or cycling for recreation.
Sport. For example, exercise and fitness training at a gym or during an exercise class, swimming and competitive sports such as football, rugby and tennis, etc.

How much physical activity should adults do??

Adults should aim to do a mixture of aerobic activities and muscle-strengthening activities.

Current recommendations

During the daytime, all age groups should minimise the amount of time spent being sedentary (sitting).

Children and young people (aged 5-18 years):

Moderate-to-vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

Adults (aged 16-64 years):

Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more. For example, 30 minutes on at least five days a week.
Comparable benefits can be achieved by 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.

Older adults (aged 65 years and older):

Older adults who participate in any amount of physical activity gain some health benefits. Some physical activity is better than none, and more physical activity provides greater health benefits.
Older adults should aim to be active daily and, if possible, aim for the same amount of physical activity as younger adults.

Basic exercises for you..

1)Aerobic activities

Aerobic activities are any activity that makes your heart and lungs work harder.Suggested that you should do at least 30 minutes of moderate intensity physical activity on most days of the week.

30 minutes is probably the minimum but you do not have to do this all at once. For example, cycling to work and back for 15 minutes each way adds up to 30 minutes. A recent study showed that even less time may have some health benefits.
Moderate intensity physical activity means that you get warm, mildly out of breath, and mildly sweaty. For example, brisk walking, jogging, swimming, cycling, dancing, badminton, tennis, etc. However, as mentioned above, normal activities that are part of your daily routine (everyday activities) may make up some of the 30 minutes. For example, fairly heavy housework, DIY, climbing the stairs, or gardening can make you mildly out of breath and mildly sweaty.
On most days means that you cannot store up the benefits of physical activity. You need to do it regularly. Being physically active on at least five days a week is recommended.

The amount of physical activity that you do may need to be a little more in some situations:

If you are at risk of putting on weight, you should ideally build up to 45-60 minutes of moderate intensity physical activity on most days to help to manage your weight.
If your body mass index (BMI) was in the obese category and you have lost a lot of weight, or if you are in this situation and you are trying to lose weight, you should ideally build up to 60-90 minutes of moderate intensity physical activity on most days to help manage your weight.

2)Muscle-strengthening activities In addition to the above aerobic activities, adults should also aim to do a minimum of two sessions of muscle-strengthening activities per week, although these should not be on consecutive days.

Muscle-strengthening activities can include climbing stairs, walking uphill, lifting or carrying shopping, digging the garden, weight training, Pilates, yoga or similar resistance exercises that use the major muscle groups. Ideally, the activities and exercises should not only aim to improve or maintain your muscle strength, but also aim to maintain or improve your flexibility and balance. A session at a gym is possibly ideal, but activities at home may be equally as good. For example, stair climbing, stretching and resistance exercises can be done at home without any special clothing or equipment.
You can do this exercises one after another to complete a session. Or, you can split a session up over a day in, say, bouts of 10 minutes.

3)Take a walk once a day

4)Take the stairs instead of the elevator

5)Spend less time in front of the television or computer.

6)Play actively with your kids

7)Walk, wheel or cycle for short trips or find out about walking and cycling paths nearby and use them.

What are the health benefits of physical activity?

The health benefits of doing regular physical activity have been shown in many studies. You are likely to get the most benefits to your health if you are someone who is not very active at all and you become more active. However, there are still benefits to be gained for anyone who increases their physical activity levels, even if they are already doing 30 minutes of moderate intensity activity on most days.

Overall, people who do the recommended levels of physical activity can reduce their risk of premature death by 20-30%. Other health benefits include the following:

Stroke

Physically active people are less likely to have a stroke. One study found that women aged 45 and older who walk briskly (at least three miles per hour), or who walk for more than two hours a week, reduce their risk of stroke by a third compared with less active women.

Cholesterol

Regular physical activity has been shown to raise levels of high-density lipoprotein (HDL) cholesterol. This is good cholesterol because it may actually help to protect against cardiovascular disease (coronary heart disease, stroke and peripheral vascular disease). HDL cholesterol seems to help prevent patches of atheroma forming. These are like small fatty lumps that develop within the inside lining of arteries (blood vessels) and are involved in the development of cardiovascular disease.

High blood pressure

Regular physical activity can help to lower your blood pressure levels if you have high blood pressure. It can also help to prevent high blood pressure from developing. High blood pressure is one of the risk factors for heart disease and stroke.

Diabetes

If you are regularly physically active then you have a lower risk of developing type 2 diabetes than inactive people. The greater the amount of physical activity that you do, the lower your risk of developing type 2 diabetes. If you have been diagnosed with impaired glucose tolerance (prediabetes), regular physical activity can help to prevent this from developing into diabetes. Also, if you already have type 2 diabetes, regular physical activity can help improve the control of your diabetes.

Weight control

Physical activity helps you to burn off excess fat. Regular physical activity combined with a healthy diet is the best way of losing weight, and keeping that weight off.

Cancer

Regular physical activity can help to reduce your chance of developing cancer. It roughly halves your chance of developing cancer of the colon (bowel cancer). Breast cancer is also less common in women who are regularly physically active.

Mental health

Physical activity is thought to help ease stress, boost your energy levels and improve your general well-being and self-esteem. It can also help to reduce anger. As well as this, physical activity can make you sleep better. (But do the activity during the daytime or early evening, not near to bedtime.)

Memory loss and dementia
Regular physical activity may help to prevent some types of dementia. If you do have dementia, regular physical activity may also help to keep you mobile for longer.

Smoking cessation Increasing physical activity levels has been shown to help people trying to quit smoking. It can help to reduce your desire to smoke and can also help with withdrawal symptoms.

others benefit

healthy growth and development
prevent chronic diseases like cancer, Type 2 diabetes and heart disease
make us stronger
give us energy
decrease stress, and
prolong independence as we get older.

ENJOY WITH INTRAMURAL ACTIVITIES....

INTRAMURAL RECREATION

What is intramural?

Intramural is about people playing with people. It is about physical activity and burning energy. Intramural activity should have an atmosphere of sweat and laughter.

The purposes of intramurals:

FUN

Intramural activity should be fun for all participants. A student excitedly joining an intramurals soccer team and then having a miserable time at the first game. Two components of fun:

1) Joy of the moment.

2) Satisfaction of the overall experience, which is brings participants back for more.

PHYSICAL FITNESS

As mentioned above,intramurals is about physical activity,while a great reliever of stress and even better mental distraction from the rigors of school,studying and after school jobs,also yields important health benefits.Among them:cardiovascular health,increased flexibility,and stronger bones and muscles. Certain types of formal exercise will also improve these functions,of course,but intramurals offers the benefits of physical fitness in an environment of play. There’s nothing better than watching participants leave the floor or field rosy cheeked ,physically drained,and excited for the next event. Even better if they walk away saying”That was a real workout!”

COMPETITION

Competition is about participants is challenging themselves to overcome obstacles. Competition is also about focus. Players must stay focused on succeeding.

CHARACTER

Intramurals is an excellent opportunity to develop personal character, including winning and losing graciously, playing fairly, tolerating and encouraging less-skilled players and watching out of others.

LEADERSHIP

Innate to the structure of an intramural program is the opportunity for leadership. Leadership is the practice of helping group of people. Leadership can be formal and informal. Formal leadership opportunity include being a team captain in running an event. Informal leadership includes leading by example in playing fairly and encourage others.

Benefits of Intramural Activity

#Exercise has a positive effect on type 2 diabetes.

#Physical activity increases bone mineral density.

#Exercise has ben found to be helpful in restoring overall

health to obese children.

#Those who are physically active are less likely to smoke.

#Physically exercise contributes to increased life span and lowered rates of heart disease.

The mission of an intramural program

A mission statement is a precise statement of what an institution wants its intramural program to be. A mission statement provides a direction for organizing and implementing a coherent ,effective intramural program. Whatever the form, a mission statement should be simple, concise, and specific. The seven essential components of constructing an effective mission statement are listed here, followed by further explanation of each.

1.Start with a central theme. The statement should explain what the program is, what it stand for, and why it exists. This is the focus of your program.

2.Be realistic. The mission should push the program to new heights, incorporating fun and interesting activities, but it should also be attainable.

3.Keep it short and simple. Lengthy and overly complex or academic statements are not only vague and uninspiring; oftentimes they are not very useful. Keep the language simple and the statement short. You should be able to read it in 30 seconds or less.

4.Build excitement and inspire action. In addition to simplicity, word choice is important. Choose strong verbs and adverbs to communicate your mission. For example, verbs such as inspire, excite, and laugh are more powerful than build, enhance ,and initiate.

5.Get other` input. Ask for ideas from all program staff and participant, including coaches, referees, officials, volunteers, supervisors, administrators, and students. It`s also good idea to look at other institutions` intramural mission statements, Your statement should reflect the intentions of everyone involved in the program, which requires that you take the time to understand everyone`s thought, goals, and plans for program.

6.Make it visible. Once completed, the mission statement should be posted for all to see. Use it on fliers, posters, and manuals, advertise your mission on bulletin boards and other central locations throughout the school.

7.Revisit and evaluate. As with any plans, evaluation is key. A mission statement should be evaluated from time to time and adjusted as necessary, either to improve the message or to reflect more closely the purpose of the program.

Example of intramural activities:

* bowling

* badminton

*golf

*cycling

*swimming

* softball

*volleyball

*netball

* football

*tennis

TIPS

Are you boring with your life ????
Just try this steps :)

Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account.
We’re not suggesting that you can reach a permanent state called “happiness” and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are 20 ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach.

1. Practice mindfulness. Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now — the food, the company, the conversation.

2. Laugh out loud. Just laugh out because it can make our live to be happy. Laugh out loud can release our stress and sometimes it can solve our problems.

3. Go to sleep. We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book — and turning the light out an hour later — can do more for your mood and outlook on life than any number of bubble baths or massages.

4. Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness — the same parts activated by food or sex. It’s also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn’t have to work as hard) as those who had silent surgery.

5. Declutter. It’s nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you haven’t balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks — such as sweeping, wiping, and scrubbing — can be meditative in and of itself if you focus on what you’re doing.

6. Just say no. Eliminate activities that aren’t necessary and that you don’t enjoy. If there are enough people already to handle the church bazaar and you’re feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.

7. Make a list. There’s nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.

8. Do one thing at a time. You can finish your assignment or project of a subject one by one. Just do one thing at a time. If you do two things at a time,,it can make us to be more stress.

9. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we’re exposed to every day via the media and use that time for a walk, a meditation session

Some Basic Beauty Tips….

Do you regularly follow these 30 must-know beauty tips and tricks?

As style students, we're always doing our best to bring you the latest and greatest information about beauty and fashion. We research stories, put products to the test and interview experts who are specialists in this sartorially savvy world.

And while all of the new info we bring you is important, so too are the tried and true beauty basics we've learned to love and embrace over the years.

What are some of the easiest and most useful beauty tips out there? We've compiled a list of our top 30 bits of advice. From dealing with ingrown hairs to keeping highlights in your hair, these bites of info will help you build a better beauty foundation so you can put your best face forward on a daily basis.

Eye Cream Is Great For Cuticles

Instead of spending money on cuticle cream, you can use extra-moisturizing and hydrating eye cream to cure dry cuticles.

Stop Your Hair Colour From Fading

If you've just had your hair dyed, the last thing you want is for the colour to fade. One surefire way to prevent such a mishap from happening? Use a deep-conditioning treatment once a month. This will help lock in colour and has the added benefit of staving off dry and damaged locks.

Avoid Overly Rosy Cheeks

Giving yourself a natural glow avec blush is an in look for spring. But you'll want to avoid brushing on too much (lest you look like a clown). So always start your blush line two finger widths away from your nose and only apply it on the apples of your cheeks. This will ensure you create a natural glow without going overboard.

Give Curls Bounce

Never brush curls out with a brush. Instead, loosen them with your fingers. This will give curls added lift without flattening them down.

Add Oomph To Cheekbones

To make your cheekbones appear higher and to give them more structure, apply bronzer directly under the cheekbone. You can also add highlighter to the cheekbone itself (under a thin layer of blush).

Give Hair Lift

Before you start blow drying your hair, add a volumizing spray to your roots. This will give your locks some added lift.

Create Fuller Lips

If you're sick of having thin, pursed puckers, extend your lip line using a neutral-toned lip liner. Then apply lipstick over top. Be careful though -- don't extend your lip line too much.

Nix Flaky Mascara

One of the main reasons mascara will flake onto your face after you apply it is because it's old. Opt for a new container and always remember to keep your mascara tube tightly sealed.

Dry Out Pimples

Believe it or not, dabbing toothpaste onto a pimple is a quick and easy way to dry it out.

Don't Believe Beauty Labels

Some beauty labels actually display false information, so don't believe everything you read. If a product promises instant results or all-day protection, it may be too good to be true.

How to Get Slim All Over Superfast???

let’s check it out………

Step num 1

Y-squat calf raise

Stand with feet shoulder-width apart and toes pointed slightly outward. Reach your arms up toward the ceiling, forming a Y. Keeping arms raised and chest lifted, lower into a squat until your thighs are parallel to the floor (shown at left). Raise yourself up quickly, coming up onto the balls of your feet, then immediately lower into another squat. Do 20 reps. Then do 1 minute of jumping jacks.

Step num 2

Push-Up Side Plank

Get in low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms (don’t lock your elbows).

Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps. Then do 1 minute of side-to-side leaps.

Step num 3

Superman Banana

Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds (shown above).

Roll onto your back, keeping arms and legs lifted; hold 5 seconds (shown below). Then roll onto your stomach and repeat, rolling in the opposite direction. Continue 1 minute. Then do 1 minute of side-to-side leaps.

Step num 4

Single-Leg Dead Lift
Stand on your right leg with your left leg bent and your left foot pointing behind you. Bend your right leg slightly, and slowly hinge forward at the hips, reaching your arms toward the floor (shown). Slowly return to standing on your right leg, squeezing your shoulder blades together as you come upright. Do 15 reps; switch legs, and repeat. Then do 1 minute of jumping jacks.

Step num 5

Teaser

Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head (inset).

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. Roll down slowly, bending knees and bringing arms overhead. Do 15 reps. Then do 1 minute of jumping jacks.

Just try this,,

It can make you smile everytime:)

GRAPH 3:

From the graph above,the data showed that several activities during vacation. The most activities that student preferred to do during vacation was camping for 45%. For hiking 25%, swimming 17% and basking 8%. The activities that showed the least was others activities for example futsal,cycling and picnic.

VACATION

Definition of vacation....

A vacation or holiday is a specific trip or journey, usually for the purpose of recreation or tourism. People often take a vacation during specific holiday observances, or for specific festivals or celebrations

Many people don’t take vacations often enough. In fact, according to poll on this site, around half of readers don't take annual vacations; in fact, many readers never take them! And now with increasing frequency, when we do take vacations, we often bring work along with us, keeping ourselves essentially still in the work mindset we’re trying to escape. This is unfortunate for several reasons:

· Vacations Promote Creativity: A good vacation can help us to reconnect with ourselves, operating as a vehicle for self-discovery and helping us get back to feeling our best.

· Vacations Stave Off Burnout: Workers who take regular time to relax are less likely to experience burnout, making them more creative and productive than their overworked, under-rested counterparts.

· Vacations Can Keep Us Healthy: Taking regular time off to ‘recharge your batteries’, thereby keeping stress levels lower, can keep your healthy

· Vacations Promote Overall Wellbeing: One study found that three days after vacation, subjects' physical complaints, their quality of sleep and mood had improved as compared to before vacation. These gains were still present five weeks later, especially in those who had more personal time and overall satisfaction during their vacations.

· Vacations Can Strengthen Bonds: Spending time enjoying life with loved ones can keep relationship strong, helping you enjoy the good times more and helping you through the stress of the hard times. In fact, a study by the Arizona Department of Health and Human Services found that women who took vacations were more satisfied with their marriages.

· Vacations Can Help With Your Job Performance: As the authors of the above study suggest, the psychological benefits that come with more frequent vacations lead to increased quality of life, and that can lead to increased quality of work on the job.

· Vacations Relieve Stress in Lasting Ways: It should come as no surprise that vacations that include plenty of free time bring stress relief, but research shows that a good vacation can lead to the experience of fewer stressful days at least five weeks later! That means that vacations are the gift to yourself that keep on giving.

ACTIVITIES FOR VACATION....

CAMPING

Camping is an outdoor recreational activity. The participants (known as campers) leave urban areas, their home region, or civilization and enjoy nature while spending one or several nights outdoors, usually at a campsite. Camping may involve the use of a tent, caravan, cabin, a primitive structure, or no shelter at all.

Camping describes a range of activities. Survivalist campers set off with little more than their boots, whereas recreational vehicle travelers arrive equipped with their own electricity, heat, and patio furniture. Camping is often enjoyed in conjunction with activities, such as: canoeing, climbing, fishing,hill walking, mountain biking, motorcycling,swimming, and whitewater kayaking. Camping may also be combined with hiking, either as backpacking or as a series of day hikes from a central location.

HOLIDAY
A holiday in many parts of the world is a synonym for a vacation or a specific trip for the purpose of recreation or tourism, but in the United States of America, it is considered to be a day designated as having special significance for which individuals, a government, or a religious group have deemed that observance is warranted. It is generally an official (more common) or unofficial observance of religious, national, or cultural significance, often accompanied by celebrations or festivities.

LOCAL HOLIDAY

Means that people will spend their holiday in local country and usually refers to something nearby, or in the immediate area.

one of the famous place for holiday at Pulau Tioman,Terengganu

INTERNATIONAL HOLIDAY

International means that people will spend their holiday in international country and also refer to some place that are far away from us..

TRIP

Trip may refer to travel, a vacation, or a psychedelic experience. It is also an informal description for a circuit breaker or its action.

GRAPH 4;

REFERENCES

Intramural recretion book ( A step-by-step guide to creating and effective program,written by John Byl )
Physical activity for health and fitness's book ( written by Allen W. Jackson )
https://www.google.com.my/search?q=exercise&rlz=1C1RNPN_enMY492MY492&aq=f&oq=exercise&sourceid=chrome&ie=UTF-8
https://www.google.com.my/search?q=vacation&rlz=1C1RNPN_enMY492MY492&aq=f&oq=vacation&sourceid=chrome&ie=UTF-8
http://www.agriculture.technomuses.ca/english/FoodForHealth/index.html
http://www.thedance.com/herbs/hbfn.htm
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.naturalhealthmag.com/health/six-tips-healthy-heart
http://www.forbes.com/sites/sap/2012/10/09/nutrigenomics-the-study-of-you-are-what-you-eat/

M1T4 English Project

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